The Side Plank

How to do the exercise

The Side Plank is an effective core stability exercise that targets your obliques and improves overall body control. It’s especially valuable for calisthenics athletes and sports like football or basketball where lateral stability is key. Here’s how to perform the Side Plank correctly:

1. Starting Position

Lie on your side with your legs extended and stacked on top of each other. Place your elbow directly under your shoulder and position your forearm firmly on the ground. Keep your body relaxed before initiating the movement.

2. Lift into Position

Push through your elbow and lift your hips off the ground until your body forms a straight line from head to feet. Your shoulder, hips, and ankles should stay aligned throughout the hold.

3. Maintain Proper Form

Engage your core and especially your obliques to prevent your hips from dropping. Keep your neck neutral and avoid rotating your torso. Breathe steadily and stay in control during the entire hold.

4. Progression & Variation

To make the exercise easier, keep your lower knee on the ground. For more intensity, elevate your feet on a platform or add movement like hip dips. Hold for your desired time, rest, and repeat on both sides.

Recommended Equipment the for Side Plank

Foldable Workout Mat – For added comfort and joint protection, providing a stable and cushioned surface for floor exercises.

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Plyo Box - For a stable and secure training surface, supporting a wide range of exercises and movements.

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Elbow Sleeves – For elbow security and stability.

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Weight Vest - For added resistance and increased intensity during bodyweight training, runs, and functional workouts.

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Benefits of the exercise

The Side Plank is a key exercise for building lateral core strength and improving stability across different sports and movements:

• Strengthens the obliques and improves core stability

• Enhances balance and body control

• Supports injury prevention in lower back and hips

• Improves performance in sports requiring lateral movement

By regularly including Side Planks in your training, you build a strong and stable core that directly transfers to calisthenics skills and athletic performance.

Main muscles used

The Side Plank primarily targets:

• Obliques (side abdominal muscles)

• Core muscles for stabilization

• Shoulders for support and control

• Glutes to maintain body alignment

This exercise builds a strong lateral chain, which is essential for stability, posture, and injury prevention.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Even though the Side Plank looks simple, poor execution can reduce effectiveness or lead to discomfort. Common mistakes include:

• Hips dropping down: Keep your body in a straight line to fully engage your core.

• Elbow not under shoulder: This can lead to unnecessary joint stress.

• Rotating the torso: Stay stacked and avoid twisting your body.

• Lack of core tension: Actively engage your abs and glutes for stability.

Focus on clean form and control – this will give you better results than simply holding longer.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!